Canned tuna is a convenient protein-rich option that can be stashed in the pantry. Combined with whole wheat pasta, kale, tomatoes, edamame, and avocado, the combination of healthy fat, protein, and fiber will keep you fully satisfied.
Skill level: Beginner
Start to Finish: 25 minutes
Prep: 15 minutes
Cook: 10 minutes
2 tablespoons extra virgin olive oil
1 tablespoon lemon juice
½ small clove garlic, minced
½ teaspoon chopped fresh dill
¼ teaspoon Dijon mustard
Kosher salt and freshly ground black pepper
1 cup dried whole wheat rotini pasta
1 packed cup baby kale or spinach cut into 'ribbons'
One 5-ounce can Bumble Bee Solid White Albacore Tuna in Water, drained and flaked
⅔ cup frozen shelled edamame, cooked
⅔ cup grape tomatoes, quartered
½ ripe, fresh avocado, seeded, peeled, and cut into thin slices
Fresh dill, optional
1. In a medium-size bowl, whisk together the olive oil, lemon juice, garlic, dill, mustard, and salt and pepper to taste until well combined. Set the dressing aside.
2. Cook the pasta according to package directions. When done, drain, return to the pot, add the kale 'ribbons,' and toss with 1 tablespoon of the dressing.
3. To assemble, divide the pasta mixture, tuna, edamame, tomatoes, and avocado evenly between two bowls. Drizzle with the remaining dressing and garnish with fresh dill, as desired.
Nutrition Information (per bowl)
Calories: 420; Total Fat: 23 grams; Saturated Fat: 3 grams; Protein: 29 grams: Carbohydrates: 41 grams; Fiber: 8 grams; Sodium: 360 milligrams
Recipe and photo by Liz Weiss, MS, RDN and Janice Newell Bissex, MS, RDN, Managing Editors, Meal Makeover Moms' Kitchen and co-authors, No Whine with Dinner and The Smoothie Bowl Coloring Cookbook.
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